Pause Front Squat E3MOM
5 sets x 5 reps
(3 second pause in the bottom)
“AUGUSTUS” by DB
For Time: (20min cap)
800m Run/Row or 2K Bike
27 Back Squats 135/95 RX+ 165/115 MRX 95/65
75 Double unders MRX 150 singles
400m Run/Row or 1K Bike
14 Front Squats
75 Double unders MRX 150 singles
**Augustus Penalty = a missed double or single under results in a 1 burpee penalty to be paid immediately
compare to 1 Aug 22, 1 Aug 16
Augustus was the founder of the Roman Empire and its first Emperor, ruling from 27 BC until his death in AD 14 at the age of 75.
Core & Pistol Development:
1min straight leg hold (feet 6″ off ground)
30 reverse lunge steps (15 each) with DB or KB
21 reverse rower tucks
15 pistols or cossack squats
9 double KB/DB OHS
15 GHD sit-ups
21 hip extensions
